WEBVTT - Second Cup: In a fog, Try sleeping more

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<v Speaker 1>Welcome to Before Breakfast, a production of iHeartRadio. Good Morning.

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<v Speaker 1>This is Laura. Welcome to the Before Breakfast podcast. Today's

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<v Speaker 1>tip is that getting more sleep can solve a lot

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<v Speaker 1>of problems. If you are feeling distracted or unproductive, getting

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<v Speaker 1>even a little more sleep could help a lot. I

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<v Speaker 1>know that is easier said than done, but even in

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<v Speaker 1>tough situations it might be possible, and facing the day

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<v Speaker 1>feeling alert and clearheaded is worth making big changes. For

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<v Speaker 1>this week, we're going to be talking about ways to

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<v Speaker 1>take care of our brains. If we want to take

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<v Speaker 1>our days from great to awesome, being on top of

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<v Speaker 1>our mental games can help a lot. Our brains are

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<v Speaker 1>the most important productivity tools we have now and in

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<v Speaker 1>the future too, so we want to keep these tools

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<v Speaker 1>as sharp as possible. This brings us to today's tip.

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<v Speaker 1>Sleep is honestly one of the best mind sharpening tools

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<v Speaker 1>out there. When I was scrolling through Twitter recently, Yes,

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<v Speaker 1>someone I followed posted this revelation. She had gotten in

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<v Speaker 1>bed early and slept until a civilized time in the morning.

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<v Speaker 1>The most miraculous thing had happened. Her distractability had completely disappeared.

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<v Speaker 1>She was focused. Was this what she had been missing

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<v Speaker 1>her entire adult life. It is quite possible. While people

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<v Speaker 1>on the whole are not sleep deprived from a numerical perspective,

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<v Speaker 1>many adults adopt disorderly sleeping habits that keep us feeling

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<v Speaker 1>either fatigued or out of control. We stay up too

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<v Speaker 1>late one night and then crash on the couch in

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<v Speaker 1>front of the TV. The next night. We get up

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<v Speaker 1>earlier than we'd like a few days in a row,

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<v Speaker 1>and then sleep through an alarm and start the day

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<v Speaker 1>in a panic. A lot of this happens because many

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<v Speaker 1>of us view sleep as an unfortunate necessity. We have

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<v Speaker 1>to do it, so we go to bed grudgingly. There

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<v Speaker 1>are so many things we would rather do with our time.

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<v Speaker 1>But here's an idea. How about viewing adequate, orderly sleep

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<v Speaker 1>as a secret weapon. When we are well rested, we

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<v Speaker 1>can function far better than when we're tired, when we

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<v Speaker 1>feel like we are in a fog. Getting more sleep

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<v Speaker 1>can make what seemed challenging feel crystal clear. I see

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<v Speaker 1>this personally all the time. I was feeling earlier this

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<v Speaker 1>week like I couldn't get anything done. Then I managed

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<v Speaker 1>to sleep eight hours two nights in a row, and

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<v Speaker 1>today I am planning all the courses I want to

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<v Speaker 1>launch in the new year. For some people, getting more

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<v Speaker 1>orderly and adequate sleep is straightforward. Give yourself a bedtime.

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<v Speaker 1>If you need to set your alarm for a certain

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<v Speaker 1>time in the morning, count back the number of hours

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<v Speaker 1>you need to sleep. For most adults, this is seven

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<v Speaker 1>to eight hours per day. Try seven and a half.

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<v Speaker 1>If you're not sure your bedtime, that is, seven and

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<v Speaker 1>a half hours before your alarm goes off in the

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<v Speaker 1>morning is when you need to be going to sleep,

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<v Speaker 1>So you need to set another alarm for approximately thirty

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<v Speaker 1>minutes before that bedtime so you can wind down, brush

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<v Speaker 1>your teeth, and so forth. You can change this time

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<v Speaker 1>by an hour or so on weekends or holidays, but

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<v Speaker 1>any more than that is going to put you right

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<v Speaker 1>back into that fog. It probably isn't worth it. I mean,

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<v Speaker 1>unless it's really worth it, Like we're talking your own

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<v Speaker 1>wedding here, not much else. If you're not sure this

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<v Speaker 1>experiment is going to be worth it of giving yourself

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<v Speaker 1>a bed time, just try it for a week or two.

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<v Speaker 1>You might be so surprised at your level of productivity

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<v Speaker 1>that you won't believe you skip that feeling just to

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<v Speaker 1>get an extra hour of scrolling or household puttering at night.

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<v Speaker 1>Of course, there are many of us for whom this

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<v Speaker 1>is not so straightforward. Trust me, I wasn't feeling in

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<v Speaker 1>a fog because I wanted to be up in the

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<v Speaker 1>middle of the night or at five AM. I would

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<v Speaker 1>love to get more orderly sleep. However, I have also

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<v Speaker 1>spent the past fourteen years raising five children who have

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<v Speaker 1>not been naturally great sleepers during baby and toddlerhood. I

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<v Speaker 1>am sure many listeners are going through similar rough patches.

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<v Speaker 1>Some people may have family members with complex medical conditions,

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<v Speaker 1>and caring for them means more interrupted nights than not.

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<v Speaker 1>Sometimes our own health problems can interfere with sleep. I

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<v Speaker 1>absolutely get this, and I know that lectures to get

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<v Speaker 1>more sleep often just feel like adding insult to injury.

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<v Speaker 1>For those of us where this is the case, we

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<v Speaker 1>have to acknowledge that there is much we can't control. However,

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<v Speaker 1>there are still some things we can control. If my

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<v Speaker 1>toddler has gone to bed at a reasonable time, I

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<v Speaker 1>can choose to be in bed at ten instead of

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<v Speaker 1>ten thirty or eleven, and that extra thirty to sixty

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<v Speaker 1>minutes of sleep already banked can make a big difference.

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<v Speaker 1>If there is a middle of the night wake up

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<v Speaker 1>or a very early morning, I can arrange my schedule

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<v Speaker 1>and work from home days to make sure there's at

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<v Speaker 1>least sixty minutes of open time in the afternoon. That way,

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<v Speaker 1>I can take a nap if I need to. If

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<v Speaker 1>things are really bad, I can go to bed as

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<v Speaker 1>soon as the tiddler goes to sleep. I can trade

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<v Speaker 1>off with my husband and deprioritize everything else until I

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<v Speaker 1>am caught up. Maybe some of these ideas might work

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<v Speaker 1>for you too. Try to go to bed as soon

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<v Speaker 1>as possible. Yes, it is no fun to give up

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<v Speaker 1>potential free time, but feeling free of the brain fog

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<v Speaker 1>makes it possible to be much more efficient with the time.

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<v Speaker 1>We do have, something that would have taken two hours

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<v Speaker 1>takes one. That time is then paid back to you

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<v Speaker 1>to do whatever you want. It really is pretty magical.

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<v Speaker 1>In the meantime, this is Laura. Thanks for listening, and

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<v Speaker 1>here's to making the most of our time. Hey everybody,

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<v Speaker 1>I'd love to hear from you. You can send me

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<v Speaker 1>your tips, your questions, or anything else. Just connect with

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<v Speaker 1>me on Twitter, Facebook and Instagram at Before Breakfast Pod

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<v Speaker 1>that's b E the number four, then Breakfast p O D.

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<v Speaker 1>You can also shoot me an email at Before Breakfast

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<v Speaker 1>podcast at iHeartMedia dot com that before Breakfast is spelled

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<v Speaker 1>out with all the letters. Thanks so much, should I

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<v Speaker 1>look forward to staying in touch. Before Breakfast is a

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<v Speaker 1>production of iHeartRadio. For more podcasts from iHeartRadio, visit the

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